Cycling is a low-impact exercise, meaning it doesn't place much pressure on the joints and the knees in particular. Because of this, many people are able to cycle pain and injury free. There are, however, many repetitive motions in cycling. If your bike fit is incorrect, you allow too little rest in between workouts or your form is off, you can experience overtraining injuries. It's best to see a doctor or physical therapist at the first sign of pain to prevent it from becoming a larger problem.
Overtraining vs. Overtraining Syndrome
Overtraining syndrome is different from overtraining and injuring one part of the body. You can injure one part of your body without your entire body reacting, as it does with overtraining syndrome. Overtraining syndrome affects your entire body and is caused when you continually stress your body through training, but don't give it enough time to rest and recovery from your efforts. Symptoms can include an elevated resting heart rate, moodiness and depression, trouble sleeping and poor athletic performance. It's best to catch this early and to remedy the situation by taking time off the bike to rest and recover.
Overtraining and Back Pain
The back often suffers from overtraining. Cyclists tend to have tight hamstrings and reduced flexibility. Combined with poor posture or a poor bike setup, this can cause pain. Start by paying attention to your ergonomics when you're off the bike. Stretch your upper body with shoulder shrugs and avoid sitting for long periods of time. Gently stretch your lower body to increase flexibility. Also have your bike fit checked. If the pain continues, see a doctor to rule out any spinal issues.
Overtraining and Knee Pain
Knee pain is one of the most common overuse injuries in cyclists and can be caused by a number of issues. If your illiotibial band is tight, it can pull the kneecap out of line, causing pain. Make it a point to stretch your IT band after every ride or use a foam roller to release it. Also, avoid doing too many miles or hard efforts too early in the season. The posterior glutmedius, which stabilizes the hip, can cause knee pain. Treat any knee pain with ice, rest, compression and elevation and then see your doctor to help diagnose the cause. Most often knee pain is caused by a poor bike fit or poor form.
Recovery
When you exercise, the body tears muscles apart and rebuilds them stronger. Only while you recover does your body benefit from your hard efforts. When you don't allow your body to recover before taking another hard effort, you're putting yourself at risk for infections, sickness, injury, aches and pains and constant fatigue. This is why down time is just as important as training time. Many overtraining injuries can be avoided by taking the time to recover. During this time, be sure to eat a nutritious diet with plenty of protein and carbohydrates, fruits and vegetables, drink plenty of fluids and get at least seven hours of sleep each night.
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